06/30/2015

West Little Rock CrossFit – CROSSFIT Warm-up (No Measure) EMOM x 5 minutes: 5 Goblet squats 5 OHS with PVC/empty barbell *SLOW Metcon (Weight) Every 90 seconds for 12 minutes (8 rounds): Rx: 1 Muscle snatch 1 Power snatch 1 Squat snatch Scale: 1 Muscle snatch 1...

06/29/2015

West Little Rock CrossFit – CROSSFIT 5 minutes of Cindy (No Measure) 5 Pull-ups 10 Push-ups 15 Air Squats50% intensity Back Squat Every 2 minutes for 16 minutes (8 sets) Back Squats Sets 1-3 4 @ 75% 1-RM Sets 4-6 3 @ 80% 1-RM Sets 7-8 2 @ 85%...

06/26/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Rowing mechanics!! https://www.youtube.com/watch?v=nGD0CTE1Ylk Synchronized rowing: 4 people at a time. Each group will perform 20 synchronized rows then switch with next group. Everyone will complete a total of...

06/25/2015

West Little Rock CrossFit – CROSSFIT (No Measure) Accumulate 10 reps of muscle-up progression. Challenge yourself to use the hardest progression that you’re able to perform. Metcon (No Measure) EMOM x 10 minutes: Odd rounds- 15 Russian KBS Even rounds- 10...

06/24/2015

West Little Rock CrossFit – CROSSFIT (No Measure) 5 minute amrap: 50ft stiff legged bear crawls 7 burpee to bottom of air squat with 2 second hold (no jump or clap, just return to ground to begin next rep) Shoulder Press Every 2:30 minutes for 15 minutes (6...